Many of us are already sitting at the home due to the current pandemic situation and most companies are allowing their employees to work from home. Well, with the time many fitness studios would be open for sure but it is not suggested to visit a crowded place for some very long time in the future. We all know staying home can make us lazy but you can do some exercises at home that will help you to maintain your fitness. You can get home fitness equipment and do some work out on that but here we are going to tell you some exercises that you can do without any equipment.
Pushups
In the classic variant, the hands are about shoulder-width apart, the fingers point forward and the elbows are bent at least to the 90-degree angle. The legs are stretched straight to the back and the body becomes tense. Then you go with the tip of your nose almost to the ground and push yourself up again. If classic push-ups are too heavy, you can also place your knees on the floor. The arm position can also be changed to put more or less strain on individual muscle parts.
With push-ups, the chest, as well as the front part of the shoulder and the back part of the arm muscles, are trained. But the trunk and gluteal muscles are also stressed, which means that pushups improve posture, coordination, and sense of balance.
Upper Body Pull Movement
For the starting position, hang a fitness band on a doorknob or similar object, wrap the two ends around your hands and bring the band under tension. Then you pull it past your body with both arms and slowly return to the starting position.
This exercise trains the forearms, the front of the upper arm, and the muscles that are responsible for connecting the shoulder blades.
Squats
For squats, the feet are placed shoulder-to-shoulder next to each other. The body is now lowered with a straight back. The feet always stay on the floor and the knees should not point beyond the height of the toes. As a support, you can also use a chair on which you either sit down briefly or use the seat as a guide. The exercise can be made more difficult by taking additional weights in both arms.
The squat is most stressful for the glutes and thigh muscles. The calves as well as the abdominal and back muscles are also trained.
Plank
When planking, only the forearms, and toes should touch the ground. The gaze is directed downwards and the body forms a straight line. Now you tighten the entire body and try to hold this position as long as possible.
The focus is on the abdominal muscles. In addition, planking trains the upper back, the shoulder muscles, the large chest muscle, the buttocks, and the thigh muscles. Back pain can also be effectively prevented.
Bridging
For this exercise, you lie on your back, bend your legs, and put your feet on your heels slightly open. From this position, you push the main body up and then slowly lower it again. This movement is repeated several times without the buttocks touching the floor.
With bridging, the gluteus muscle is targeted and the pelvic floor is strengthened. This not only ensures a crisp buttock but is also good prevention for back pain.